High Protein Foods

A curated list of high-protein foods from the Alkemos nutrition database — chicken breast, lean beef, eggs, tuna, salmon, turkey, Greek yogurt, cottage cheese, and more. Each entry includes calories, protein, carbs, and fat per 100g, plus the default serving size and weight in grams. Whether you are building muscle, losing fat, or hitting a daily protein target, this collection gives you the macros you need at a glance.

Nutrition Guide

Protein is the raw material of every repair and growth process in the body: muscle tissue, enzymes, immune cells. It is also the most satiating macronutrient and the most expensive to digest — which is why high-protein eating helps muscle gain and fat loss alike. How much: sedentary adults do fine near 0.8 g per kg of bodyweight daily, while regular resistance training pushes the useful range toward 1.6–2.2 g/kg, spread across 3–4 meals.

This collection holds the protein leaders of the library — chicken breast (about 31 g protein per 100 g), lean beef, salmon, tuna, eggs and egg whites — alongside other dense picks, each with its full nutrition profile and serving data.

How to use it: - Anchor every meal with one item from this collection (25–40 g protein per meal works well) - Balance lean picks (chicken breast, egg whites) with fatty-acid sources (salmon, eggs) - Set your personal target with the macro calculator, then build meals backwards from it

All High Protein Foods

36 foods

Browse by Category

🥩 Protein (12)🍚 Carbs (4)🥑 Fats (4)🥛 Dairy (7)🥜 Nuts (6)🍫 Snacks (3)

Other Food Collections

Low Carb Foods Keto Friendly Foods Low Fat Foods Vegan Protein Sources Vegetarian Protein Sources Foods for Cutting Foods for Bulking No-Cook Foods Quick Prep Foods

Frequently Asked Questions

How much protein do I need per day?

Two anchors: roughly 0.8 g per kg of bodyweight daily is the long-established baseline for generally active adults, and regular resistance training pushes the evidence-backed working range toward 1.6–2.2 g/kg. For a 75 kg trainee that is roughly 120–165 g daily, spread over 3–4 meals. Use our macro calculator for a personalized number, then let this collection fill it.

What are the leanest high-protein foods?

The lean champions in this collection: chicken breast (about 31 g protein per 100 g with minimal fat), tuna, egg whites (nearly pure protein), turkey breast, shrimp and tilapia. These let you hit aggressive protein targets without spending your fat or calorie budget — exactly what a cutting phase or a high-volume training block calls for.

Do I need animal protein to build muscle?

No — muscle builds from amino acids, whatever their source. Animal proteins arrive with complete profiles by default, while plant eaters cover completeness through daily variety, which the vegan and vegetarian collections organize. Total daily protein and progressive training decide results; the food kingdom you source them from is a preference, ethics and digestion decision, not a physiology barrier.

Can I eat too much protein?

For healthy kidneys, high intakes are well tolerated — the practical ceiling is usefulness, not danger. Beyond roughly 2.2 g/kg daily, extra protein mostly displaces carbs and fats that fuel training, and pushes out food variety. There is also the honest budget note: protein is the priciest macro. Aim for your target range, not for maxing the scale on it.

Does protein timing matter — is there an anabolic window?

Total daily intake is what the evidence weighs most; the so-called anabolic window is wider than gym legend suggests — hours, not minutes. A practical habit that covers you: 25–40 g of protein within a couple of hours after training, and evenly spaced meals across the day. Worry about hitting your daily total first; the timing details refine an already-correct plan.

How do I hit my protein target without meat?

Eggs and dairy anchor the vegetarian collection, tofu and legumes anchor the vegan one, and both sit alongside grains that add meaningful amounts (oatmeal, whole-wheat bread, pasta). The strategy is stacking: each meal pairs a dense source (eggs, tofu) with a supportive one (bread, oatmeal). Numbers still decide — track one full day and adjust from there.

Plan Your Nutrition

Calculate your daily calorie needs and macros, then plan meals from this collection.

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